5 Moves To Build A Stronger Back
Your glutes aren't the only posterior muscles that need attention. Hit your back and rear delts today with this exclusive routine.
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Upright Row
Do three sets of 12 to 15 reps
Target Muscles: trapezius, lateral and front deltoids
Set Up: Stand on the middle of a band with your feet shoulder-width apart. Cross the band in front of you and hold one handle in each hand [A].
Action: Leading with your elbows, pull the band upward until the handles reach your shoulders [B]. Extend your arms back to the starting position to complete one rep. Repeat for your set.
Seated Row
Do three sets of 15 reps
Target Muscles: latissimus dorsi, rhomboids, trapezius
Set Up: Sit on the floor with your legs extended in front of you. Loop a band around the soles of your feet, cross it in the center and hold one handle in each hand, arms straight.
Action: Bend your arms to pull the handles toward your sides as shown. Slowly extend your arms to finish one rep.
Tip: If this move feels too easy, gather some of the band’s slack in the palm of your hands.
Straight-Arm Pullover
Do three sets of 10 to 12 reps
Target Muscles: latissimus dorsi, hamstrings, erector spinae, gluteus maximus
Set Up: Anchor a band to a low, secure object in front of you. Hold a handle in each hand, step back from the anchor point and bend forward from the hips as shown [A].
Action: Straighten your knees and hips to stand, while simultaneously lifting your arms overhead [B]. Slowly reverse to return to the start.
Rear Delt Flye
Do three sets of 10 to 12 reps
Target muscles: posterior deltoids
Set Up: Stand with your feet hip-width apart holding a dumbbell in each hand. Hinge forward from your hips and bend your knees slightly until your wrists are below your shoulders [A].
Action: Open your arms out and up until they form a straight line with your shoulders [B]. Reverse slowly to return to the starting position.
Lat Pulldown
Do three sets of 15 reps (each side)
Target Muscles: latissimus dorsi
Set Up: Stand with your feet hip-with apart. Grasp the center of a resistance band with both hands, about a foot apart, and extend your arms overhead [A].
Action: Bend your left arm, drawing your elbow down to the side; stop when you feel a stretch in the left side of your back [B]. Slowly extend your arm back overhead and repeat. When your set is through, repeat with your right arm.